Cindy is a 20-minute bodyweight benchmark that rewards repeatable rounds more than an aggressive opening sprint.
Cindy workout
20-minute AMRAP:
- 5 pull-ups
- 10 push-ups
- 15 air squats
Score total rounds plus additional repetitions.
What Cindy tests
Cindy tests bodyweight pulling, pressing, squatting and the ability to hold a sustainable pace for 20 minutes.
How to scale Cindy
Use assisted pull-ups or rows, incline push-ups, and a squat target as needed. Choose versions you can repeat without movement quality deteriorating after the first few rounds.
Cindy strategy
Start at a pace that feels almost too controlled. Short transitions matter. Break push-ups before failure if pressing endurance is the limiter, and avoid turning the squats into recovery so slow that overall round time drifts.
Workouts similar to Cindy
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Movement standards and substitutions
Use consistent standards when comparing scores and scale movements before technique breaks down.
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